Great Workout This Morning
Was up at 6:30 this AM for a great workout with over 40 folks at 8 at Washington Park, led by the Bill Burnett and his staff from Bill Burnett’s Success Studio. Keep up all your hard work!
T-Shirts next week
T-Shirts are having a delay, they will be available to those who haven’t gotten them at next weeks (June 12) workout.
Eat All You Want (of this)
For a simple nutrition tip, eat LOTS of RAW VEGETABLES. Pick something you like and eat all you want. - not cooked, not stir fried, no sauces, just the plain veggie. Veggies are high in fiber, low in calories, dense in nutrients, and usually, if you are reducing artificial foods, are high in taste also. My favorite way to add these in to my diet are baby carrots. Eat them for lunch, for an afternoon snack, or with dinner. Take a sandwich baggie full of them to work. You can sit and eat a whole bag of them and it will be great for you!
The 80/20 Rule
Dr. David Rahm encourages his patients, clients, and readers to follow the 80/20 rule. Basically, instead of having some hard and fast diet that you stick to to the death (and then when you mess up one time you completely cave in and fall off the wagon) to basically make margins for not being so strict on yourself.
In line with the post on lifestyle changes, as you are “dieting” through this contest, try to stick to your principles 80% of the time. the other 20%, don’t go crazy, but give yourself a little breathing room. Your results will be FAR BETTER than going 100% for 10 weeks then back to hardly any principles after that. It is much better to each well four out of 5 meals, or 4 out of 5 days, then on the off day or that off meal, in moderation, treat yourself to a reasonable amount of something you like.
Blessings on Your Journey!
Fitness Tip: Take the Stairs!
Take the Stairs
-you will burn 10x more calories
-will release endorphins which reduces stress and negative emotions
-just 2 flights a day and you can lose a few pounds over the next 10 weeks
-don’t tell anyone, but it is often times faster than the elevator!
Why Most Diets Don’t Work
LIFESTYLE CHANGES! That is what is needed to make a “diet” work. Most people try to lose weight, or “eat healthier”- whatever that means- or have more energy so they make several ridiculous changes and go on a “diet” for 3-12 weeks only to revert back to whatever they were doing previously when their will power runs out or their cravings win out.
Through the next 9 1/2 weeks I am going to stress LIFESTYLE CHANGES. Don’t make a bunch of impossible dietary changes to try to lose 20 pounds, then go back to what you really want to eat after the contest (because then the weight comes back, and the energy goes down again, etc, etc). If you have ever done the Atkins Diet, you know what I mean!
Instead, pick one or two things that are manageable and start doing them today.
MAKE THEM PERMANENT LIFESTYLE CHANGES.
An example of this would be- you normally drink a diet soda every day at 2 PM. Make a lifestyle change that you are going to drink a soda twice a week instead of 5 or 6. Or you normally eat cereal or pop tarts or instant oatmeal for breakfast- make a lifestyle change that you are going to eat more good fats and proteins (nuts, yogurt, eggs) with more whole food carbohydrates (oatmeal, fresh fruit) on 3-4 mornings a week. Or you normally eat fast food every day, make a manageable lifestyle change to eat healthier alternatives like Subway or Chipotle 3-4 times a week and fast food only once or twice a week.
The goal here is not a drastic short term change in diet, but a manageable and measurable step in the right direction. Keep doing this for a year or two and there is no telling where you will end up!
Register Today for Biggest Loser Cville!
You can still register and weigh in and compete for the over $6,000 in cash and prizes put on by the Biggest Loser Cville! Come by Weight Watchers in Albemarle Square between 8 AM and 8 PM with $35 and yourself and you are good to go!
Fitness Tip #1: Park Further Away!
One of the simplest ways to burn more calories in a day is to intentionally try to find THE FURTHEST PARKING SPOT YOU CAN!
This simple thing will allow you to walk more and burn more calories during each day. Add this up over the course of 10 weeks and that is an extra few pounds you can shed.
Nutrition Tip #1: Drink Water!
One of the easiest ways to cut calories is to simply DRINK WATER! If its not water, DON’T DRINK IT! I don’t care if it is 0 calories or 10 calories or diet or whatever. DRINK WATER! If you don’t like the taste, then add some fress fruit such as lemon slices or oranges slices to a pitcher of water.
If its not water, GET IT OUT OF YOUR HOUSE! Get rid of sodas (diet or anything), and even juices. MOST JUICES HAVE GOBS OF ADDED SUGAR THAT WILL ONLY CAUSE YOU TO GAIN WEIGHT. They are not healthy in the overall sense of health.
